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According to various studies and reports, we in general seem to sleep less and for shorter periods, as we get older. In our quest for a holistic approach to anti-aging skin care, we decided to delve a little deeper into the effects that sleep has on the aging process.
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A study conducted by researchers at the University of Chicago, in particular Dr Eve Van Cauter, REF 534 found a strong link between sleep and aging.
Data was collected from studies on sleep and aging between 1985 and 1999 on 149 healthy men between the ages of 16 and 83 years.
They found that sleep deteriorates at two points in a person's life - between the ages of 16 and 25 and again between the ages of 35 and 50. While the total time of sleep may remain the same, they report that the quality of sleep deteriorates, with less and less time being spent in a state of slow wave or deep sleep.
The study shows that total deep sleep decreases from nearly 20% of a normal nights sleep for those under 25 to less than 5% for those over 35 years of age.
There seems to be a relationship between the amount of human growth hormone secreted in the body and the quantity of deep sleep.
This is an agent which stimulates growth and cell production, specifically growth of muscle (lean mass), reduction of adipose (fat), protein synthesis and growth of internal organs (except the brain).
Human Growth Hormone promotes calcium retention (remineralizing bone), maintains and promotes correct energy usage in the body, stimulating the immune system, maintaining the pancreatic islets (preventing diabetes and regulating the production of insulin) and has a positive effect on the cardiovascular system.
With this in mind, it was found in the study that as deep sleep decreases, so does the secretion of growth hormone. It was found that Human Growth Hormone secretion decreases by about 75% in a person of 35 years of age.
Loss of Human Growth Hormone or deficiency in Human Growth Hormone can lead to weight gain, loss of muscle mass, a reduced capacity to exercise and the reduced capacity of the body to replicate cells, leading to the very gradual decay or decline of body organs, bone etc.
According to Dr Eve Van Cauter, the consequence of sleep decay causes altered levels of certain other hormones in men, and by the age of 45 most men have completely lost the ability to achieve significant levels of deep sleep.
A study by the Department of Aging Science at Policlinico Umberto I, University La Sapienza, Rome REF 536 reported that the results of the study confirm “the existence of a positive correlation between sleep quality, survival and successful aging.”
Aging is associated with impaired sleep duration. Our modern lifestyle also contributes to sleep deprivation, which may heighten the risk of contracting diabetes (type 2). (Sleep and Circadian Research Group, Woolcock Institute of Medical Research, Sydney, NSW, Australia.). Considering all the symptoms of diabetes, we find it to be a very aging disease, and type 2 diabetes can be avoided in most cases by following a healthy lifestyle and sleeping pattern.
Sleep deprivation is stressful and has negative effects on health and correct mental functioning. It was found that the lack of sleep leads to impaired formation of nervous tissue. (Department of Psychology, Princeton University, Princeton, NJ 08544).
Taking all the above-mentioned studies into consideration, the relation between a good night’s sleep and rejuvenation is well researched. The link between the secretion of Human Growth Hormone and a state of deep sleep is an interesting factor and leads to the assumption that if we sleep better, we will age less.
This is all very well to say, but if you cannot sleep well, how do you go about achieving a better night’s sleep?
For some pointers, we would like to take advice from Earl Mindell, REF 535 in his book “The Anti-Ageing Bible”:
- Watch the stimulants
- Avoid beverages containing caffeine (coffee, tea, Coke and other cola’s and soft drinks) during the afternoon and evening. Chocolate also contains caffeine.
- Say No to alcohol
- An intake of alcohol in the late afternoon and evening may help you get to sleep, but will make you more likely to wake up at night.
- Exercise
- This will help to tire and relax, but do not exercise to close to bedtime as exercise can have a stimulating effect.
- Make love
- Sex is a natural relaxant. An orgasm triggers endorphins, a natural pain killer, which helps relieve aches and pains before going to sleep.
- Sleeping Pills
- Should only be used under strict medical supervision, as they can be addictive and may have a myriad of side effects – which may leave you in a total state of insomnia when trying to get off them.
- The following herbs are recommended for encouraging relaxation and better sleep:
- Chamomile
- A cup of chamomile tea is very popular and is considered very calming and relaxing, especially when taken before bedtime.
- Hops
- An unusual suggestion, as they are usually used to brew beer, but according to the author, they encourage sleep if sprinkled on your pillow when retiring for the night.
- Lemon Balm
- A cup of Lemon Balm tea is considered to be a mildly calming and sedative drink.
- Siberian Ginseng (Eleutherococcus senticosus)
- Not to be confused with other types of Ginseng. It is considered to be a sedative, to help improve memory and to boost the immune system. A tea can be drunk 2 times a day, but it is also available in capsule form.
- Scullcap
- Considered to be a mild sedative. Drink one cup of tea at night. Capsules are also available.
- Valerian
- Used by herbalists to treat insomnia caused by anxiety related problems. Drink 1 cup of tea a day or take the capsules as directed.
Essential oils may also be used to help induce sleep and a variety of oils can be chosen from.
Many different essential oils are considered relaxing and sedative and may be used in a burner, vaporizer or in a massage blend.
Lavender, chamomile, ylang-ylang, neroli, sandalwood and marjoram are excellent essential oils to use to encourage sleep and Esoteric Oils also sells a specialized blend of these oils, known as Insomnia blend.
To have a look at the many different essential oils and massage blends available - have a look at www.essentialoils.co.za.
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